He kai kei aku ringa.
There is food at the end of my hands.
A reminder that we have the ability to nourish ourselves through the choices we make each day.
Pre & Post Kōri Tinana Snack Ideas.
Whether you’re heading to CrossFit, going for a run, chasing your tamariki around the park, or simply moving your tinana in a way that feels good, having something to eat before and after exercise can help you feel your best.
This isn’t a meal plan or personalised nutrition advice. It’s simply a collection of easy snack ideas inspired by everyday movement and general nutrition guidance.
Everyone is different, so listen to your body and find what works for you.
Why eat before training?
Eating before exercise can help provide your body with energy, especially if it’s been a few hours since your last meal.
Snack Ideas:
Banana
Medjool dates
Banana with peanut butter
Apple with peanut butter
Greek yoghurt w berries
Dried fruit
Overnight oats
Toast with peanut butter or Vegemite
Protein shake with banana
Rice cakes with peanut butter and banana
Homemade bliss balls
1 teaspoon honey with small pinch of Celtic salt
Why eat after training?
After exercise, your body begins recovering. A snack that contains both protein and carbohydrates can help replenish energy stores and support muscle recovery.
Snack ideas:
Greek yoghurt with granola
Protein shake with banana
Cottage cheese with fruit
Eggs on toast
Chicken wrap
Ham sandwich
Tuna and crackers
Rice cakes with cottage cheese
Apple with cheese
Banana with Greek yoghurt
Trail mix
Cheese and wholegrain crackers
Hummus with vegetable sticks or pita bread
Leftover chicken and rice
Overnight oats with protein powder
If you’re having a meal within an hour or two after training, you may not need a snack. Listen to your body and choose what works best for you.
These are simply general snack ideas to inspire and support your movement. I'm not registered nutritionists or dietitian, and this isn’t personalised nutrition advice. Everyone’s body, goals, and dietary needs are different, so listen to your body and choose what works best for you.